Depression 101: A Student’s Guide to Recognizing and Handling Low Moods | Wellness and Counselling Centre, Office of Student Affairs, The Chinese University of Hong Kong

Wellness and Counselling Centre Self-Help Articles Depression 101: A Student’s Guide to Recognizing and Handling Low Moods

Depression 101: A Student's Guide to Recognizing and Handling Low Moods

Have you ever experienced a situation where a friend or classmate of yours seemed down and lost interest in things he/she used to enjoy? Feeling ‘blue’ or down for a short period of time is common and may subside in a few days. But if the low mood persists and intensifies over time, it could be a sign of something more serious – a mood disorder like Major Depressive Disorder.

Major Depressive Disorder might not be just about feeling blue; it could be a debilitating condition that affects one’s ability to study, work, and enjoy life. It can also generate suicidal thoughts and self-injurious behaviors. But what does it actually look like, and what causes it? And if you or someone you know is feeling deeply depressed, how can you help yourself or support a friend?

Understanding Major Depressive Disorder

Major Depressive Disorder (MDD) is a common mood disorder that is characterised by persistent low mood and/or loss of interest in things and activities that were usually or previously enjoyable.

Here are some common symptoms you should be aware:

Emotional	Persistently feelings of sadness or depressed mood (e.g., feeling irritable, helpless, hopeless, guilty, worthless) Loss of interest or pleasure in activities that were previously enjoyed
Behavioural	No longer doing activities or hobbies that once brought joy Noticeable slowness or agitation in movement, slowed and/or reduced speech Socially withdrawn (e.g. rejecting invitation to meetings) Self-harms Making suicide attempt or plans for committing suicide (e.g. writing a suicide note or giving beloved belongings to others)
Cognitive	Having pronounced thoughts of self-criticism, accompanied by low self-esteem Poor concentration or attention, slowness of thinking and decision making Thoughts of helplessness and hopelessness Thoughts of self-harm, dying or suicide
Physical	Fatigue or a significant drop in energy levels Changes in appetite that result in noticeable weight loss or gain (i.e., more than 5% of body weight in a month) Somatic pains without clear medical cause Sleep disturbances: insomnia (e.g., difficult to initiate/sustain sleep) or hypersomnia (i.e., excessive sleepiness)

If symptoms last most of the day, nearly every day, and persist for 2 weeks or more, please consult a doctor or mental health professional promptly.

Myth 1: MDD is just feeling blue

The combination of the above depressive symptoms can lead to significant emotional distress and impairments in an individual’s daily functioning including academic, social and personal aspects. For instance, failing to hand in assignments, missing classes, or avoiding social gatherings.

Myth 2: MDD is uncommon

Contrary to a common myth that MDD is rare, the World Health Organization (WHO, 2023) estimates that approximately 5% of adults experience MDD. It is crucial to recognize that MDD is not uncommon and that seeking support and treatment is essential for those affected.

If you believe your safety is at risk or are in danger of harming yourself, contact any available emergency service or CUHK 24-hour emotional support hotline (5400 2055). Your well-being matters, and help is available to you.

Causes of Depressive Symptoms

Myth 3: Does having MDD mean I am weak?

MDD is a mental illness, not a personal weakness. It can arise from a combination of genetic, biological, psychological, and environmental factors, not something you can just “get over” through willpower alone.

The onset of MDD is influenced by multiple factors, including:

Biological factors:

Genetic Predisposition: Certain genetic factors, like family history of MDD, may increase the susceptibility to developing MDD
Neurotransmitter Imbalance: Imbalances in brain chemicals, such as serotonin and dopamine

Psychological Factors:

Personality Traits: Pessimistic or perfectionistic tendencies may be associated with a higher risk of experiencing MDD
Cognitive Bias: Inflexible and biased thought patterns, such as focusing on negative aspects of life while ignoring positive ones or overgeneralizing harsh self-judgement

Environmental Factors (Below are the usual external stressors for university students):

Academic Pressure: Striving for academic excellence in a highly competitive environment can be overwhelming. Increased academic workload or inadequate effective learning strategies.
Social Challenges: Issues when meeting new people, fitting in, maintaining relationships, or handling homesickness.
Lifestyle Changes: Adapting to university life, managing finances, or living away from home.
Traumatic Experiences (e.g., Physical or verbal abuse, loss of close one)
Direct Toxic Effect of Chemicals (e.g., excessive use of alcohol, drug abuse)

Developing a comprehensive understanding of the multifaceted nature of MDD not only helps dispel misconceptions but also enhances efforts to promote effective approaches for seeking treatment and support for MDD.

Effective Treatment for MDD

MDD is manageable. Several effective treatments are listed below, including

Therapy: Engaging in psychological therapy, e.g., Cognitive Behavioral Therapy (CBT), is empirically proven to be effective. The Wellness and Counselling Centre (WACC) offers counselling services for all registered full-time undergraduate and postgraduate students of CUHK. The counsellor would conduct a comprehensive assessment to review cognitive and behavioural patterns, enabling a better understanding and effectively addressing personal challenges.
Medication: Antidepressants may be prescribed by a psychiatrist when necessary to enhance the transmission of serotonin in the brain that affects moods. Ask the doctor in case you have any doubts about the effect of the medication.

Seeking help at the earliest opportunity can greatly enhance the effectiveness of the treatment. Hence, taking proactive steps sets the stage for your journey towards better mental health and ensures optimal outcomes in the treatment process.

Preventing and Managing MDD: Self-help tips

If you are diagnosed with MDD, besides seeking help from mental health professionals, embrace the following self-help tips to support your path towards recovery and relapse prevention.

Myth 4: Given time, the depressed mood will pass?

Commonly, we think that we should wait until we “feel better” before taking action or making changes in our lives. The belief is that we need to first overcome our low mood, lack of motivation, or other negative feelings before we can start engaging in meaningful activities or behaviors. However, often, by taking action and changing our behaviors first, our mood actually started to improve. It’s not about waiting passively for the feelings to change.

Taking an active approach is key to managing and preventing MDD. Here are some practical strategies that you may incorporate into your lifestyle:

Reconnect with Your Hobbies: Set a time within a day to indulge in activities you used to enjoy — rediscovering your passions.
Social Engagement: Even when it’s tough, try to engage in social activities. Something as simple as a bubble tea with a friend can uplift your mood. Connection is key.
Cultivate Healthy Habits
- Exercise: Take a leisurely stroll or go for a walk.
- Regular Sleep: Stick to regular sleep habits as much as possible.
- Nutrition: Maintain a balanced and regular diet to stabilize mood and energy levels.
- Time Management: Use planners or apps to track assignments and exams to prevent last-minute stress.
Mindfulness and Relaxation: Practice meditation, yoga, or attend stress management workshops. Stay tuned to upcoming wellness activities on our website.
Utilize On-campus Resources: Don’t hesitate to use what’s available—the Wellness and Counselling Centre (WACC), the University Medical Service Office (UMSO), and even academic advisors can provide support.

Conclusion

MDD among university students is not uncommon, but it is preventable and manageable with the appropriate tools and support. Recognizing the symptoms early and taking proactive steps can make a significant difference. Reach out for help when it is necessary. You’re not alone, and with support, you can navigate through this challenge successfully.

Reference

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). American Psychiatric Publishing.

World Health Organization. (2023). Depressive disorder (depression). Retrieved from https://www.who.int/news-room/fact-sheets/detail/depression#:~:text=An%20estimated%203.8%25%20of%20the,world%20have%20depression%20(1).